Wonder Buns


gluten free wonder buns photo by lsimon

Five minutes, start to finish. No big scary commitment of time or ingredients. No need to hope, just hope for edible results.

You are assured of gluten free whole grain goodness, light texture, and a perfect size for a burger or sandwich. Cook it lickity split in the microwave in 90 seconds. These truly are a wonder!

I found several versions of this on the Celiac.com forum. And it appeared in the Celiac Sprue Association newsletter. I have altered it a bit, and make it successfully with several different flours.

Many whole grain gluten free flours work

Yeah, no refined starches. Sorghum is pictured. Teff gives it a deeper brown color and rich flavor. Millet yields a light colored bun.

Size matters

Make this in a 10 oz custard cup for a burger or sandwich size bun, as pictured.

For two small dinner rolls, use the same recipe and divide the batter into two 6 oz custard cups. Microwave these together for only 80 seconds total.

Or double the recipe below and put into two 10 oz custard cups.  Microwave each for 90 seconds, one at a time.

I use inexpensive Pyrex custard cups, available in my regular grocery store.

Molasses instead of sugar

Molasses give a bit richer color, more antioxidants than white sugar, and the bun is a bit moister.

Cocoa for color

You will not taste it, but it makes the buns brown. And adds its own antioxidants. I leave it out of the millet version.

Nut meal

No need to buy nut meal if you have nuts and a spice or coffee grinder. Whiz them in the grinder for just a few seconds and you get light, fluffy meal.


Without the seeds, the sides and bottom of the bun looks steamed rather than baked. Adding seeds all around looks very inviting. I like sesame, caraway, millet, poppy and whole cumin seeds. They add flavor, fragrance, and crunch.

Wonder Bun

yield: one 3 ½ inch bun

ingredients metric measures
1 large egg 50 gm
¾ teaspoon molasses 4 ml
2 tablespoons sorghum flour 18 gm
1 tablespoon almond meal 5 gm
1 tablespoon ground flax seed 5 gm
½ teaspoon baking powder 2 gm
½ teaspoon cocoa powder 1 gm
a pinch of salt, optional pinch
1 teaspoon sesame seeds 2 gm

In a small bowl, beat the egg and molasses with a fork, for about a minute.

In another small bowl, add the flour, almond meal, ground flax seed, baking powder, and cocoa powder. Add a pinch of salt if you like. Make sure everything is thoroughly mixed so you do not see little balls of cocoa or bitter baking soda.

Add the eggs to the dry ingredients, stir until smooth.

Oil a 10 oz Pyrex custard cup and sprinkle sesame seeds on the bottom and sides.

Pour the batter into the cup. Top with more sesame seeds.

Microwave for 90 seconds.

That is it! A ready to eat, tasty bun. A wonder bun!

Try these and tell us how you make them. What flours and seeds? I think other nuts would be grand. And herbs or cheese. How about cinnamon and raisins?

Let your imagination go wild. You can have so much fun with just a little investment in time and ingredients.

Added 9-8-2009.  Please visit the pantry to view a couple of free videos, including Wonder Buns.  We are just starting to stock the pantry, there is much more to come. We invite you to become a member,  help yourself to the free pantry, and stay tuned for new content. Thanks!

Added 10-2-2009 Wonder Buns were included in the October edition of the gluten free lifestyle blog carnival. This informative event was started by Kim of The Food Allergy Coach. This edition was hosted by Gluten Free Gidget, and it included product reviews and tempting recipes!

23 thoughts on “Wonder Buns”

  1. Pingback: Recipe for Gluten Free, Sugar Free Understanding & Choosing Gluten-Free Flours, Part 4
  2. Hello, Thank you so much for the recipe for wonder buns and all the comments, it is so helpful.
    I was finally able to make one for my daughter today and she was almost in tears to have a toasted bun with her turkey soup. She is full of ideas of how to use this recipe…I think garlic toast was on the menu tonight.
    It was a huge start to the new year. She is a little hesitant to make sure she doesn’t react to any of the ingredients in that combination. I have tried many recipes for her and I was delighted to have a winner the first time out. I have had too many failures and the cost of ingredients limits my ability to experiment more often.
    I adjusted your recipe as follows: I replaced the sorghum with 1tbsp of Bob\’s all purpose mix and 1tbsp of gluten free oat flour. And to replace the coco I also used the equivalent of oat flour. I also replaced the molasses with lemon or apple syrup I make from boiling down apple juice or an organic lemonade.
    What a great day it was for us both. Thank you again, you have helped another person in the quest to live a somewhat more normal life that can include something as common and easy as a sandwich. It will be such a time saver and as my daughter said the closest thing to ”fast food” she can imagine.
    Cheers from Ottawa Canada.

  3. I just tried this amazing Wonder Bun and the name does not do it justice. I was very skeptical and then surprised when it came out. I was gonna let it sit and try it later to see how it would keep and then the smell got to me and I toasted it. It was so heavenly. I made the recipe exactly as it was and will try variations as others have suggested.

    I love the idea to sub for the egg making it a water only mix. SO nice to take on vacation to relatives and I can enjoy a bun anytime without their having to fuss. And go to the expense of buying something only I will use.

    I can’t thank you enough for posting this truly wonderful bun. The variations can be endless and I hope many will post what they do.

    I myself am thinking of trying it with powdered egg white to see if that will work to make it more portable.

    I didn’t have a custard cup the size I needed and used a grab-it soup bowl which is microwave safe. Old but reliable and has straight sides.